CrossFit Inventive – CrossFit
Warm-up (No Measure)
10 shuttle runs
4 laps side skips
10 forward/lateral leg swings
5 Inchworm 2 push-ups
hip flexor & Lower back stretch
Hamstring box stretch 2 mins
Deadlift (1 sets @90% 1RM, + 1 x max rep drop set)
Work to 90% of 1RM Deadlift for a single, then perform 1 drop set of Max Effort reps.
For Drop Set 1xME, decrease weight by 20kg down if work single is above 150kg.
For Drop Set 1xME, decrease weight by 15kg down if work single is below 150kg.
Target 10kg increase / week if work sets are above 150kg.
Target 5kg increase / week if work sets are below 150kg.
Record drop set reps in comment box.
Drop weight then straight into drop set, max reps.
Metcon (3 Rounds for time)
Three sets for times of:
30 Kettlebell Swings 24/16kg
20 Box Jumps
Rest 2 minutes between sets.
No cap, get it done unless your hour runs out